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Post by luyando on Apr 7, 2011 21:29:00 GMT -5
Shoulder Harness - 15x12x2 20x12x2 25x12x2
Lying Side DB Raises - 20x12x2 25x12x2
OHP's - barx12x2 95x6 115x6 135x6x2 145x6 155x6
Side DBR's - 20x12x2 25x12x2
Shrug block - 225x12x6
Light work today basically concentrated on form and trying to get some flexability back into my shoulders along with rehab work.
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Post by luyando on Apr 8, 2011 20:16:13 GMT -5
Alt DB Curls - 25x12 30x12 35x12x2
Seated DB Preacher - 35x12x4
DB Hammers - 25x12 30x12 35x12 40x10
Wrist rope - medx5
DB Wrist curls - 30x20x5
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Post by luyando on Apr 9, 2011 17:22:28 GMT -5
Bench - barx12x2 95x12 135x10 225x8 315x5 405x2 460x1 510x1 560x1 585x1(cheater) 605x1 (cheater) 630x1 (cheater) 655x1 missed at the top 225x20x2 225x11
Pec Deck - 120x12 140x12 165x10
Didn't have enough time or help today to shirt up so I just went raw and then added the sling shot for a few sets. Bodyweight is down 5 lbs from last week. Still feel strong.
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Post by celticdave on Apr 11, 2011 15:09:16 GMT -5
Really enjoying your log, spotted some interesting methods I may well have to try out  everylittle helps. Just from reading it I've realised that I've been ignoring my upper back, seeing how much your doing has really driven it home that a few sets of rows thrown in on the end of a session really isn't enough. Awesome stuff |
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Post by luyando on Apr 11, 2011 21:56:59 GMT -5
Safety Bar Box Squats - barx12x2 150x8 200x8 240x6 290x6 330x3 380x3 420x2
Hack Squat - 185x10 225x10 275x10 315x8
Leg Curl - 60x10x2 70x10x2 50x12
Leg Extensions - 100x12 125x12 150x12 175x8 100x12
Standing Calf Raises - 200x15x4
Leg Raises & Crunches
First time i have squatted in quite some time. Definately out of shape and not used to having weight on my back. All in all a good work out. Diet is going decent. Haven't cheated yet.
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Post by luyando on Apr 11, 2011 21:58:42 GMT -5
Really enjoying your log, spotted some interesting methods I may well have to try out everylittle helps. Just from reading it I've realised that I've been ignoring my upper back, seeing how much your doing has really driven it home that a few sets of rows thrown in on the end of a session really isn't enough. Awesome stuff Thanks Dave! I don't have all the answers and there is probably a lot of things that I need to incorparate into my training that I just don't due be it lazyness or just lack of time or proper spotters. Take what works for you and put it to work. |
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Post by luyando on Apr 14, 2011 20:10:34 GMT -5
Shoulder Harness - 15x12x2 20x12x2 25x12x2
Lying Side DB Raise - 20x12x2 25x12x2
OHP's - barx12x2 95x6 120x6 140x6 160x6 180x6
Side DB raises - 20x12 25x12x2 30x12
Shrug block - 225x12x2 245x12x2 265x12x2
Was able to train the last two days because of family obligations and work. Felt decent today. Diet is going well.
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Post by luyando on Apr 16, 2011 14:51:58 GMT -5
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 465x1 515x1 565x1 610 slingshotx1 655x2 (single ply) 705x1x2 (single ply) 755x1 805x1 855x1 905x1 955x1 245x20 245x16 245x10
Pec Deck - 120x12 140x12 165x12
All in all felt pretty decent first heavy shirt day since Arnold. My Body weight is down 13 lbs as well. Diet and training are good. Going to start adding cardio this coming week.
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Post by luyando on Apr 18, 2011 19:14:08 GMT -5
SBS - barx12x2 150x8 200xx8 240x6 280x6 330x3 380x3 425x3 475x1
Leg Press - 450x12 540x12 630x12 675x12
Leg Curl - 60x12x2 70x10x2 80x6
Leg Extension - 100x12 125x12 150x12 175x10 125x12
Standing Calf - 2bricksx15x4
Leg Raises & Crunches
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Post by luyando on Apr 19, 2011 21:31:35 GMT -5
Floor press - barx12x2 95x12x2 135x10x2 225x5 275x5 315x5 365x5 405x5 465x3 510x1 555x1 600x1 sling shot
Reverse band - 405x3 495x3 585x3 635x1
Key Press - 105x8x4
Pushdowns - 175x12 200x12 225x12 250x12
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Post by luyando on Apr 23, 2011 15:02:52 GMT -5
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 470x1 520x1 570x1 615x1(sling shot) 665x2 715x1 765x1 815x1 865x1 245x20 245x17 245x10
Peck Deck - 120x12 150x12 175x12
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Post by luyando on Apr 26, 2011 21:17:01 GMT -5
Monday -
SBS - barx12x2 150x8 200x8 245x6 295x6 335x3 385x3 425x3 485x1
Hack Squat - 185x12 225x12 275x12 315x12
Leg Curl - 60x12x2 70x12 80x9 60x12
Leg Ext - 100x12 125x12 150x12 175x12 100x12
Standing Calf - 2bricksx1215x4
Today:
Floor Press - barx12x2 95x12 135x10x2 225x5 275x5 315x5 365x5 405x5 470x3 515x1 560x1 605x1 Sling Shot
Rev Band - 425x3 475x3 525x1 575x1 635x1
Pushdowns - 175 200 225 250 275 all x12
I will try to get a video added tommorow.
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Post by luyando on Apr 27, 2011 20:34:03 GMT -5
Standing Pulls - 155x12 175x12 205x12 225x12
Chest Supported Rows - 250x12 300x12 360x12 410x10
Lat Pulldowns - 205x12 245x12 275x12 Close grip
275x8x2 295x8 Wide grip
DB Rows - 105x12x3
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Post by luyando on Apr 30, 2011 15:13:40 GMT -5
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 475x1 525x1 575x1 620x1(sling shot) 660x2 720x1 770x1 820x1 860x1 890x1(all single ply) 315x10x3
Peck Deck - 140x12 150x12 175x10
Still trying to dial in single ply one more workout and I should have it right. Raw strength feels good right now. Diet is going well didn't loose much weight this weel but can see a noticable difference in my build and level of fatness so all is good. I will have to put vidoe up in morning.
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Post by luyando on May 3, 2011 12:41:56 GMT -5
Monday Night
SBS - barx8x2 150x8 205x8 245x6 300x6 345x3 390x3 435x2 490x1
Leg Press - 540x12 630x12 675x12 720x12
Leg Curl - 60x12 70x12 80x8 60x12
Leg Extension - 100x12 125x12 150x12 175x10 100x12
Standing calf - 15x4
Leg Lifts & Crunches
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everylittle helps. Just from reading it I've realised that I've been ignoring my upper back, seeing how much your doing has really driven it home that a few sets of rows thrown in on the end of a session really isn't enough.